5 Mistakes People Make When Trying to Control Rumination OCD

Living with rumination OCD can feel like being trapped in a never-ending loop of obsessive thoughts, doubts, and self-criticism. At Austin Bridges Therapy, we understand how exhausting and frustrating this can be. Many individuals come to us after months—or even years—of trying to control their obsessive thinking on their own. Unfortunately, most of them have unknowingly made mistakes that only reinforce their suffering.

In this article, we’ll break down what is rumination OCD, explore the five most common mistakes people make when trying to manage it, and introduce how EMDR treatment in Austin can offer a unique path to healing. If you or a loved one are struggling with this condition, read on for compassionate guidance and actionable insights.

What Exactly Is Rumination OCD?

To begin, let’s clarify what is rumination OCD. Rumination OCD is a subtype of obsessive-compulsive disorder (OCD) characterized by persistent, repetitive thinking—usually about distressing or intrusive topics. Unlike problem-solving or reflection, rumination is a mental behavior aimed at resolving uncertainty, reducing anxiety, or gaining clarity—but it only worsens the anxiety over time.

Common signs of rumination OCD include:

• Replaying conversations in your mind
• Analyzing thoughts for hidden meaning
• Obsessively questioning your morality, identity, or past
• Feeling stuck in loops of “what if” thinking

It’s not just overthinking; it’s an involuntary, compulsive cycle that hijacks your mental and emotional energy.

Mistake #1: Trying to Think Your Way Out of It

The most common mistake people make is believing that if they can just “think hard enough,” they’ll resolve the obsessive thought. But that’s the trap of rumination OCD—the more you engage with the thought, the deeper you fall into the spiral.

This mistake often comes from a place of logic or fear. You may believe that if you don’t ruminate, you’ll miss something important or act irresponsibly. In reality, the act of ruminating gives the thought more power. The key is not to find the perfect answer, but to disengage from the need for certainty.

Mistake #2: Suppressing or Avoiding Thoughts

Another understandable but harmful approach is trying to suppress or avoid triggering thoughts. Whether it’s distracting yourself, avoiding certain people, or engaging in mental rituals, these strategies may offer temporary relief but often lead to a rebound effect.

Avoidance strengthens the belief that the thoughts are dangerous. This only intensifies rumination OCD, reinforcing the cycle you’re trying to break. At Austin Bridges Therapy, we teach clients how to face their thoughts mindfully and reduce their emotional charge over time.

Mistake #3: Using Reassurance as a Coping Tool

Many individuals with rumination OCD turn to others for reassurance: “Do you think I’m a good person?”, “Was I rude in that conversation?”, “What if I made a mistake?” While this might seem harmless, reassurance-seeking is a compulsion that feeds the OCD cycle.

Reassurance might offer a moment of comfort, but it ultimately reinforces the idea that the thought is dangerous and needs to be neutralized. Over time, you become dependent on others for emotional regulation, which can strain relationships and prevent true healing.

Mistake #4: Self-Blame and Harsh Inner Criticism

When you’re caught in the grip of rumination OCD, it’s easy to become your own worst critic. You might blame yourself for not being able to “snap out of it,” or think your struggles mean you’re weak or broken.

This couldn’t be further from the truth. Rumination OCD is not a character flaw—it’s a neurological condition that requires specialized care. Harsh self-talk only adds a layer of shame that fuels the rumination cycle. At Austin Bridges Therapy, we help you replace self-blame with compassion and curiosity.

Mistake #5: Ignoring Trauma as a Root Cause

For some, rumination OCD is deeply rooted in unresolved trauma. Early experiences of emotional neglect, abuse, or unpredictability can prime the brain to become hyper vigilant and overly analytical as a survival mechanism.

That’s why at Austin Bridges Therapy, we offer EMDR treatment Austin—a trauma-informed therapy that helps reprocess painful memories and reduce their emotional charge. Unlike traditional talk therapy, EMDR (Eye Movement Desensitization and Reprocessing) uses bilateral stimulation to help the brain release trapped emotional patterns.

Many of our clients who struggled with rumination OCD for years found relief through EMDR. By addressing the underlying emotional wounds, the obsessive thoughts begin to lose their grip.

How EMDR Treatment in Austin Can Help

If you're exhausted by the mental loops and desperate for clarity, it might be time to try something different. Our EMDR treatment in Austin offers a new pathway to healing by going beyond surface-level symptom management.

EMDR helps:

• Reduce the intensity of obsessive thoughts
• Heal the emotional roots of anxiety and fear
• Improve emotional regulation
• Strengthen resilience and self-trust

Best of all, EMDR doesn’t require you to retell every traumatic detail or force yourself to stop thinking. It works with your brain’s natural ability to heal, gently and effectively.

At Austin Bridges Therapy, our EMDR-trained therapists specialize in helping individuals with rumination OCD break free from the cycle. We understand how unique your experience is, and we offer personalized, compassionate care.

You’re Not Alone—And You Don’t Have to Stay Stuck

If you’re reading this and seeing yourself in these patterns, please know that there’s nothing wrong with you. Rumination OCD is incredibly common, and healing is possible—with the right support.

By avoiding these five common mistakes and seeking professional guidance, you can begin to loosen the grip of obsessive thinking. Whether you’re just starting your journey or have tried everything else, our team at Austin Bridges Therapy is here to help.

Final Thoughts

Controlling rumination OCD is not about mastering your thoughts—it’s about shifting your relationship to them. You don’t have to fight your mind alone. With evidence-based approaches like EMDR and compassionate support from trained professionals, you can find peace and reclaim your mental clarity.

Let’s take the first step together. Contact Austin Bridges Therapy today to learn more about how our EMDR treatment in Austin can support your healing journey.